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7 ways to beat stress at work

Data from a Gallup annual Work and Education Survey found that full-time employees in the US reported working an average of 47 hours per week, almost a full workday longer than the standard five-day, 40-hour week. Half of all full-time workers indicated that they typically worked more than 40 hours, and nearly four in 10 said that they worked at least 50 hours. Such long work hours and deadlines can cause persistent stress. A survey done by the Ohio State University says that long-term stress from toxic colleagues or family members ``can actually change your genes, leading to an increase in inflammation that can bring on a variety of health issues.’’ Sometimes it’s not possible to change your work circumstances immediately. But you can try to deal with the stress to mitigate health hazards. Here’s how:

Eat right: When dealing with a large amount of work in a short period of time, we forget to eat. Never skip or work through lunch hour. Working on an empty stomach will lower your productivity and concentration levels. Eat every 4 to 5 hours.

Say no to caffeine: Caffeine makes you alert and leads to short term boosts in brain function but it also leads to anxiety and disrupts sleep. The latter is not good when you are already stressed. Avoid more than 2 cups of coffee a day.

Sleep: In order for your body and mind to function at an optimum level, sleep is crucial. Make sure you get at least 7 hours of undisturbed sleep at night, leaving you fresh and relaxed in the morning.

Exercise: Exercise increases your production of endorphins, which is the “feel good” hormone. Exercise can also help to improve your sleep. A regular exercise routine will relieve stress.

Relaxation techniques: Keeping time aside for yoga or deep breathing always goes a long way in helping you destress. It helps to clear your mind, making it easier for you to focus on what’s important. Studies have shown that listening to classical music calms the mind.

Dark chocolate: Not only is dark chocolate tasty, it also helps to decrease the level of cortisol in your body. Cortisol is the hormone that is responsible for stress. This, in turn, will make you feel more relaxed says a study that appeared in the Journal of Proteome Research.

Early start: Procrastination is one of the root causes of stress. Begin your day early, make a to-do list and do not yield to distraction or procrastination.